Competition (09/15/15)

 In Competition

Open Prep

A.
Jerk In Split
5, 4, 3, 2, 1
*Start light and build to moderate

B.
Split Jerk
3 @ 60
2 @ 70
2 @ 75
2 @ 80
1 @ 85
1 @ 90
1 @ 94
1 @ 98
1 @ 100
1 @ 100+
1 @ 100+

C.
Power Clean
12min to build to a heavy single
-then-
Every 90sec for 6 Rounds:
3 TnG Power Cleans at 78% of above

D.
KF WOD #3
3 Rounds for time of:
10 GTOH (135, 95)
15 Burpees Over Bar

E.
2 Attempts at:
KF WOD #4
25m High Push (130, 90)
25m Low Push
100m Shuttle Sprint
*4min rest between efforts

 

Regional Prep

A.
Jerk In Split
5, 4, 3, 2, 1
*Start light and build to moderate

B.
Split Jerk
3 @ 60
2 @ 70
2 @ 75
2 @ 80
1 @ 85
1 @ 90
1 @ 94
1 @ 98
1 @ 100
1 @ 100+
1 @ 100+

C.
Power Clean
12min to build to a heavy single
-then-
Every 90sec for 6 Rounds:
3 TnG Power Cleans at 78% of above

D.
4 Rounnds NFT:
8 RDLs
40ft HS Walk

E.
KF WOD #3
3 Rounds for time of:
10 GTOH (165, 115)
15 Burpees Over Bar

F.
3 Attempts at:
KF WOD #4
25m High Push
25m Low Push
100m Shuttle Sprint
*4min rest between efforts

Barbell

A.
Jerk, back
-4/50%
-3/61%
-3/72%
-2/80%
-2/86% x 3

B.
Power Snatch
-4/50%
-3/60%
-3/70%
-2/75%
-1/80%
-1/84% x 3

C.
Clean Pull
-4/75%
-3/85% x 3

D.
10 Min EMOM:
-2 Burpee Muscle Up

 

Recent Posts
  • chris redden

    A. 135
    B. 270 10lb PR and felt easy
    C. 240, 170
    D. 6:52 this sucked and the picture with cory in it is how i felt
    E. 42 seconds each time

  • Karlie

    Barbell
    A. 55,70,80,90,100 jerks are coming together
    B power snatch 40,50,55,60,65, [email protected]#
    KF event 3.
    Slow c&j and fast burpees. 9:50 time. Need to practice getting faster at the c&j but feel like I can meet the cap if I bust my ass.
    KF event 4
    Did it 1 time in 1:20. That 100 meter sprint felt like sandbags on my legs. Gave about 85% ran out of time to do a second go.

  • Chris Hall

    Did KF WOD 3 and 4

  • Camille Goldman

    A. 85# up to 105#
    B. 90# up to 110# X 4 and 105# x 3 so many split jerks (practice is helping, need to work on my back leg)
    C. Strict Press 65#
    D. Skip
    E. Masters weight 75# touch and go first set, second round worse, time 5:50. Legs were like jello from jumping.
    F. 48 seconds, used the men weight 140# accidentally half second round (good practice 🙂 bah), 1:09 second legs were like Bambi during the run. It was the worst minute ever, but fun.